1. Apples
When fighting diabetes, you have to choose foods that are high in fiber and low in cholesterol. Apples are fiber-rich fruits that keep you full for a long time, without spiking your blood glucose level. You will reap the maximum benefits if you eat them unpeeled. You can also make desserts like apple pie, or simply add it to your morning oatmeal with a touch of cinnamon.
2. Barley
To prevent diabetes, you need to eat foods that are slow to digest and do not cause sudden spikes in blood sugar levels. Barley is a fiber-rich grain that is a better alternative to white or brown rice. There are many varieties of barley available in the market. Simply choose one that suits you and start eating it for miraculous benefits.
3. Oatmeal
Oatmeal is a top choice as a breakfast dish. But why do you think it is so popular? Oatmeal has a fiber which is soluble in water. Oatmeal fiber mixes with your body’s moisture and forms a sticky barrier between the starchy foods you eat, and your stomach enzymes. This slows down digestion and prevents a spike in the body’s glucose levels.
4. Peanut Butter
Peanut butter has monounsaturated fats that help prevent and control diabetes. It increases the good cholesterol levels in your body. Studies have shown that peanut butter is also a better snacking alternative, as it reduces cravings and keeps you full for longer.
5. Grapefruits
Rich in Vitamin C, grapefruits have multiple benefits for the body. One of them is the prevention of diabetes. Like most citrus fruits, grapefruit contains flavonoids and soluble fibers that keep diabetes in check. They are tasty and can replace any high- carb snack like chips and crackers.
6. Romaine Lettuce
Beat diabetes by consuming green leafy vegetables. Spinach, kale, lettuce, and arugula are all excellent choices if you want to keep diabetes at bay. Most of these vegetables are versatile and can be eaten raw or cooked. Add them to salads, curries, or even a healthier homemade burger.
7. Lean Chicken
If you want to prevent diabetes, you have to eat foods low in cholesterol and high in protein. Lean chicken has a high protein content and is perfect for lunch or dinner. It will keep you full for longer and reduce cravings, thus stopping you from unhealthy snacking.
8. Mushrooms
If you are a vegan or vegetarian, and cannot consume meat, this option is for you. Mushroom has a host of nutritional benefits. It is high in protein and has a low glycemic index. It is often used as an alternative to meat in different dishes. Considering including mushrooms in your diet if you want to keep diabetes in check.
9. Beans
Be it edamame or kidney beans, they are your best friend when dealing with diabetes. Beans contain the same soluble protein that oatmeal has, and slow down digestion in the body, thus preventing sudden blood sugar spikes. If you are using canned beans, simply ensure that you wash them to cut down on the extra salt intake.
10. Cauliflower
Studies have shown that having a plant-based diet is beneficial for the body. Cruciferous vegetables have added cancer-fighting properties. They are also said to prevent heart ailments. Include cauliflower and other cruciferous vegetables in your diet for maximum benefit.
11. Coconut Water
If you are guilty of reaching for soft drinks often, then think again. Sugar- laden soft drinks and juices are extremely harmful to diabetic patients. Consider replacing them with coconut water. Coconut water has a low glycemic index and is nourishing. The good news is, it is also delicious.
12. Cinnamon
This magical spice has multiple health benefits. Often used as a spice in food for its aroma, cinnamon has a host of beneficial properties. It lowers bad cholesterol levels in the body. Some research shows that it also helps lower blood glucose levels.
13. Cashews
Nuts are always hero ingredients to help you deal with diabetes. Cashews are worthy of mention because they have a low glycemic index. Cashews have monounsaturated fatty acids in them. They also have magnesium and iron. Make sure that you consume unsalted ones to avoid consuming extra salt.
14. Brown Rice
If you love to eat rice but are scared as it might raise your blood sugar levels, brown rice is for you. It is less polished and therefore more nutritionally enriched. Brown rice is high in fiber and other minerals like magnesium and iron.
15. Yogurt
Yogurt has maximum benefits for your gut health. It adds good bacteria to your body, which helps digest food better. But yogurt is also a good choice for diabetic people. It is a great snacking option and does not cause abrupt spikes in your blood sugar levels. Just make sure that you are consuming unsweetened and low-fat yogurt.
16. Fish
Diabetes is a silent killer that causes a number of ailments in the body. The most common is heart disease. Eating fish regularly prevents heart ailments. Fish is rich in Omega 3-fatty acids that protect the heart.
17. Flaxseeds
Flaxseeds satisfy the criteria for being diabetic-friendly food: Apart from being high in protein and an antioxidant, they also have another unique property. Flaxseeds help cells take up insulin better. Consider including them in your breakfast smoothies or cereals.
18. Sweet Potatoes
If you are diabetic, your doctor might have advised you not to consume too many potatoes. Potatoes are starchy foods high in carbs and can spike your blood sugar levels. Replace regular potatoes with sweet potatoes. They are flavorful and much less starchy, ideal for a diabetes-friendly diet.
19. Lentils
High in fiber and minerals, lentils are a top choice for a diabetic diet. Lentils keep you full for a long time and prevent you from unhealthy snacking. You can make lentil soups or have them as an accompaniment to brown rice
20. Garlic
Do you avoid garlic for fear of bad breath? Consider including garlic in your diabetes-friendly diet, as it has many beneficial properties. Garlic tends to increase the body’s insulin levels and is recommended for diabetic people.
